Box Breath 7-7-7-7 | 10 Minutes

Box breathing at seven seconds a side. In for seven, hold for seven, out for seven, hold for seven, eighteen rounds across ten minutes.
Seven is a long count, and the skill here is not endurance. It is staying loose while you do it. The jaw, the throat, the shoulders and the belly all want to tighten as the count gets longer, and the whole practice is learning to keep them soft.
If seven feels like effort rather than practice, take six and stay with the rhythm. The rhythm is doing the work, not the number.
Counted in at the start, then light cueing and long stretches of silence.

Transcript

Welcome. This is a 10 minute box breath at 7 seconds. To begin just find a position you can stay still in. I'm sitting upright, Spine long, Shoulders down. And soft belly. The eyes closed or the gaze downcast. Each breath is going to have four equal parts. We'll inhale for seven. We'll hold for seven. We'll exhale for seven and we'll hold for seven. So that's about two breaths a minute. And most people at rest are somewhere near 15. So this is a long way down from that. I'm going to count you through the first three rounds and then I'll go quiet and leave it to you. The seven is a long count, So if it turns into effort rather than practice, Bring it back to six or to five. The rhythm is really what does the work here, Not necessarily the number. Allow your next out breath to be long and unhurried. Let's begin breathing in 2 3 4 5 6 7 hold 2 3 4 5 6 7 and out 2 3 4 5 6 7 hold 2 3 4 5 6 7 breathing in 2 3 4 5 6 7 Hold. 2, 3, 4, 5, 6, 7. And out. 2, 3, 4, 5, 6, 7. Hold. 2, 3, 4, 5, 6, 7. Breathing in. 2, 3, 4, 5, 6, 7. Hold. 2, 3, 4, 5, 6, 7. And out. 3, 4, 5, 6, 7. Hold 2, 3, 4, 5, 6, 7. So that's the rhythm. I'll go quiet now. I encourage you to carry the count from here. These longer counts want the loose bodies to soften the face and the throat, Soften the jaw. If you lose the count just gently come back on the next inhale, 7 seconds on each part. And can you allow each round of breath to become even easier? Loose body, Soft face. Relax throat and jaw. If the mind wanders, Again just coming back to the counts. Finding ease with each round. Watching out for any gripping, Softening the belly, Throat, The hands, Letting it all go. And see if you can find stillness and space in the hold rather than pressure. Staying loose in these last couple of rounds, Letting them be the easiest yet. And finishing on this round. Letting the count go completely. Allow the bread to come back to its own natural pace. Nothing to hold or count now, Just settling back in. Staying seated, Letting this land And at times seven seconds may have felt long. Two breaths per minute. This is a transferable skill, The skill of staying loose while things got difficult, Not bracing, Softening. Let's notice what's different in body and mind after this practice. Thank you for practicing today. When you feel ready, Gently opening the eyes.